No matter how busy you are, you'll find that healthy eating the Jamie way is both straightforward and achievable, making it super easy to choose exactly the kind of meals that suit you.

The book is divided into breakfasts, lunches and dinners, and every tasty meal is nutritionally balanced so that any combination over the day will bring you in under your recommended daily allowance of calories, allowing you to enjoy snacks and drinks on the side. You can eat Smoothie Pancakes with Berries, Banana, Yoghurt and Nuts for breakfast, Tasty Fish Tacos with Game-Changing Kiwi, Lime and Chilli Salsa for lunch and Griddled Steak and Peppers with Herby-Jewelled Tabuleh Rice for dinner, and still be healthy! Whether you dip in and out of it, eat from the book Monday to Friday or use it faithfully every day for a month, it's totally up to you.

In Everyday Super Food, Jamie's done all the hard work for you - all you need to do is choose a delicious recipe, cook it up and, most importantly, enjoy it.

Every meal in this book is a good choice and will bring you a step closer to a healthier, happier you

EDITORS Critique: Jamie's Super Foods aired on channel ten Thursday 29th October 2015. This exciting new series started off with a bang. I sat down to watch with great interest and I wasn't disappointed. Jamie's opening statement that super foods don't have to all be about goji berries and green smoothies but rather about everyday pantry staples had me intrigued about preparing meals that are rich in these areas rather than swallowing down supplements or shakes. Eggs are definitely in, and even if you have a cholesterol issue you are still allowed to have up to 4 per week. Lower fat cheeses used as a seasoning like feta can complete a whole dish. Two serves of fish, one of them oily like salmon per week are also on the menu along with a multitude of easy ways to compliment salad greens and vegetables to make them more interesting for your palate.

He started off with an amazing berry pocket eggy bread breakfast served with yoghurt, toasted pistachio nuts and honey before moving onto the first of two countries in the world that have a proven record for longevity and health in the whole world because of the super foods they eat each day. We flew into Costa Rica in Central America and joined a family of 20 where the father was 106 years old! Jamie's enthusiasm for the Mexican inspired beans, rice and egg with his beloved chillies saw him helping the cook and enjoying this fare with the whole family. He then went on in his own kitchen to prepare a delicious spicy egg and vegetable dhal meal with his famous flare and a few modern twists.

From there we then went on to visit the beautiful Greek island of Icaria and the Icarian people whose simple life of living off the land means they have more energy than the younger demographic! They live an average of 10 years longer than anywhere else in Europe due to their diet. A largely vegetarian, egg, goats cheese and milk diet with occasional meat, usually goat as well with home made bread and mouth watering salads with just a few chips on the side saw the villagers dancing till the wee hours over more than one cup of vino. The care they show their goats, their biggest source of food, by feeding them free range natural wild foliage, herbs and flowers means they pass on that nutrients to those eating the bi-products. Goats products have a high level of calcium which is essential for bone density and muscle health.

Once back in his own kitchen Jamie created a brown rice tabouleh full of yummy mixed fresh herbs with marinated peppers and medium rare fillet of beef that could have fed an army all from one piece of steak. I can't wait to try to that one with a dollop of yoghurt. and pomegranate jewels.

Next up, hydrating was never as much fun as this refreshing idea for ice water flavoured with fresh watermelon, lime & basil. As PH patients we all have to stay hydrated but often with fluid restrictions in place. It can get a bit boring coming up with ways to enjoy your allowed fluid intake and this is a cracker idea. (See more flavoured water recipes below).

Jamie finished this episode with an easy lemon flavoured flaky white fish dish with fresh olive sauce, courgettes and crushed new potatoes with a zingy salsa on the side.

To sum up in Jamie's words, super foods have a vibe, an energy, rhythm and shape. What do healthy foods look like and how do you use all the food groups as a type of medicine to feed the body. If you watch this new series you will not be disappointed and I can't wait for the next episode. Look out for Jamie's book (above) to add to your healthy food recipe collection too.

PHWA Editor

Jamie Oliver started cooking at his parent's pub, The Cricketers, in Clavering, Essex, at the age of eight and has since worked with some of the world's top chefs. He is now running Fifteen - one of the best restaurants in London and the subject of the television series Jamie's Kitchen.

Jamie has written for The Times, as well as for GQ and Marie Claire magazines. He currently writes for Delicious magazine in the UK and Australia.

He also started, and continues to be involved with the Fifteen Foundation, which provides training and mentoring for disadvantaged young people - allowing them to follow their dreams and become chefs.

Jamie lives in London with his wife, Jools, and their four children.All information & pictures are shared with you via Jamie Oliver website, all rights reserved.

Editors Note: Please remember that we offer these articles and ideas as a suggestion only. They are not to replace your normal diet or change your diet without first discussing with your PH Medical Team. Remember to always stay within your low sodium limit and do not exceed your daily fluid allowance.

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